When my gym acquired a sled, I immediately became hooked, doing workouts with this fat-burning device at least once a week.
Different Ways to Work out with a Sled
For pushing directly against the sled, you don’t need straps. For pulling, straps are required.
Forward push. This is a basic. The typical sled design allows for a push from two points: one at around midsection level and one close to the floor.
At midsection level, you can push with straight arms, with variation in the angle of your body. Your body can be closer to vertical, or, it can be leaning forward, with arms straight in either case. The more upright, the more difficult the movement.
While using the higher pushing point, you can also have your arms bent to varying degrees. Arms can be very bent, in fact. This changes the dynamics.
The lower pushing point that’s close to the ground makes everything harder, and is similar to the bear crawl except that the hands are fixed in place rather than “walking.” Place hands on this low portion of the sled and begin pushing.
Running forward push. Set the weight so that you can run. For many people, this will mean an empty sled. The unloaded device will provide enough resistance for many. Add weights so that you can’t run, but can trot.
Walking high knee push. While pushing forward, lift knees high. Walking, with or without high knees, can be done very slowly (very heavy load) to briskly (light load).
Bear crawl. Set up the straps so that you can pull or drag the sled by doing the bear crawl: ambulating on all fours, butt higher than shoulders. To make this more ergonomic, yet, in a way, more difficult, crawl with 10 pound dumbbells in your hands. Try the bear crawl with an empty sled first before adding weights.
Reverse drag. You may be able to do this without straps, depending on the sled design. Either way, you’re walking backwards as you pull directly on the sled or pull on the straps. If using straps, your hands may be on the straps in front of you and pulling, or, the straps may be around your midsection, freeing your arms.
Incorporate sled training into your workouts for more fat-burning than ever.